Program Description
For nutrition, if the goal is muscle gain, a caloric surplus of 250-500 calories is recommended, while a fat loss goal (500-750 calorie deficit).
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedNov 18, 2025 06:22
- Last EditedNov 25, 2025 12:01
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.2%
Glutes
11.6%
Hamstrings
10.5%
Chest
9.7%
Front Delts
7.5%
Lats
6.4%
Triceps
6.1%
Upper Back
5.8%
Lower Back
5%
Full-Body
4.1%
Biceps
3.7%
Abs
3.6%
Calves
2.8%
Middle Delts
2.8%
Adductors
1.7%
Other
1.4%
Abductors
1.1%
Forearms
0.7%
Rear Delts
0.6%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 9
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 9
3A
Leg Extension
2
10-12 reps
RPE 9
3B
Leg Curl
2
10-12 reps
RPE 9
4A
Underhand Lat Pulldown
1
8-12 reps
RPE 9
4B
Bicep Curl (Cable)
1
8-12 reps
RPE 9
5A
Dip (Weighted)
1
6-8 reps
RPE 9
5B
Tricep Extension (Cable)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 9
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 9
3A
Leg Extension
2
10-12 reps
RPE 9
3B
Leg Curl
2
10-12 reps
RPE 9
4A
Underhand Lat Pulldown
1
8-12 reps
RPE 9
4B
Bicep Curl (Cable)
1
8-12 reps
RPE 9
5A
Dip (Weighted)
1
6-8 reps
RPE 9
5B
Tricep Extension (Cable)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 9
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 9
3A
Leg Extension
2
10-12 reps
RPE 9
3B
Leg Curl
2
10-12 reps
RPE 9
4A
Underhand Lat Pulldown
1
8-12 reps
RPE 9
4B
Bicep Curl (Cable)
1
8-12 reps
RPE 9
5A
Dip (Weighted)
1
6-8 reps
RPE 9
5B
Tricep Extension (Cable)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 9
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 9
3A
Leg Extension
2
10-12 reps
RPE 9
3B
Leg Curl
2
10-12 reps
RPE 9
4A
Underhand Lat Pulldown
1
8-12 reps
RPE 9
4B
Bicep Curl (Cable)
1
8-12 reps
RPE 9
5A
Dip (Weighted)
1
6-8 reps
RPE 9
5B
Tricep Extension (Cable)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 9
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 9
3A
Leg Extension
2
10-12 reps
RPE 9
3B
Leg Curl
2
10-12 reps
RPE 9
4A
Underhand Lat Pulldown
1
8-12 reps
RPE 9
4B
Bicep Curl (Cable)
1
8-12 reps
RPE 9
5A
Dip (Weighted)
1
6-8 reps
RPE 9
5B
Tricep Extension (Cable)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 9
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 9
3A
Leg Extension
2
10-12 reps
RPE 9
3B
Leg Curl
2
10-12 reps
RPE 9
4A
Underhand Lat Pulldown
1
8-12 reps
RPE 9
4B
Bicep Curl (Cable)
1
8-12 reps
RPE 9
5A
Dip (Weighted)
1
6-8 reps
RPE 9
5B
Tricep Extension (Cable)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 9
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 9
3A
Leg Extension
2
10-12 reps
RPE 9
3B
Leg Curl
2
10-12 reps
RPE 9
4A
Underhand Lat Pulldown
1
8-12 reps
RPE 9
4B
Bicep Curl (Cable)
1
8-12 reps
RPE 9
5A
Dip (Weighted)
1
6-8 reps
RPE 9
5B
Tricep Extension (Cable)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 9
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 9
3A
Leg Extension
2
10-12 reps
RPE 9
3B
Leg Curl
2
10-12 reps
RPE 9
4A
Underhand Lat Pulldown
1
8-12 reps
RPE 9
4B
Bicep Curl (Cable)
1
8-12 reps
RPE 9
5A
Dip (Weighted)
1
6-8 reps
RPE 9
5B
Tricep Extension (Cable)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 9
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 9
3A
Leg Extension
2
10-12 reps
RPE 9
3B
Leg Curl
2
10-12 reps
RPE 9
4A
Underhand Lat Pulldown
1
8-12 reps
RPE 9
4B
Bicep Curl (Cable)
1
8-12 reps
RPE 9
5A
Dip (Weighted)
1
6-8 reps
RPE 9
5B
Tricep Extension (Cable)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 9
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 9
3A
Leg Extension
2
10-12 reps
RPE 9
3B
Leg Curl
2
10-12 reps
RPE 9
4A
Underhand Lat Pulldown
1
8-12 reps
RPE 9
4B
Bicep Curl (Cable)
1
8-12 reps
RPE 9
5A
Dip (Weighted)
1
6-8 reps
RPE 9
5B
Tricep Extension (Cable)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 9
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 9
3A
Leg Extension
2
10-12 reps
RPE 9
3B
Leg Curl
2
10-12 reps
RPE 9
4A
Underhand Lat Pulldown
1
8-12 reps
RPE 9
4B
Bicep Curl (Cable)
1
8-12 reps
RPE 9
5A
Dip (Weighted)
1
6-8 reps
RPE 9
5B
Tricep Extension (Cable)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 9
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 9
3A
Leg Extension
2
10-12 reps
RPE 9
3B
Leg Curl
2
10-12 reps
RPE 9
4A
Underhand Lat Pulldown
1
8-12 reps
RPE 9
4B
Bicep Curl (Cable)
1
8-12 reps
RPE 9
5A
Dip (Weighted)
1
6-8 reps
RPE 9
5B
Tricep Extension (Cable)
1
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 9
3
Reverse Hyperextension
2
8-12 reps
RPE 9
4
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 9
6
Decline Crunch (Weighted)
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 9
3
Reverse Hyperextension
2
8-12 reps
RPE 9
4
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 9
6
Decline Crunch (Weighted)
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 9
3
Reverse Hyperextension
2
8-12 reps
RPE 9
4
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 9
6
Decline Crunch (Weighted)
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 9
3
Reverse Hyperextension
2
8-12 reps
RPE 9
4
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 9
6
Decline Crunch (Weighted)
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 9
3
Reverse Hyperextension
2
8-12 reps
RPE 9
4
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 9
6
Decline Crunch (Weighted)
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 9
3
Reverse Hyperextension
2
8-12 reps
RPE 9
4
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 9
6
Decline Crunch (Weighted)
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 9
3
Reverse Hyperextension
2
8-12 reps
RPE 9
4
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 9
6
Decline Crunch (Weighted)
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 9
3
Reverse Hyperextension
2
8-12 reps
RPE 9
4
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 9
6
Decline Crunch (Weighted)
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 9
3
Reverse Hyperextension
2
8-12 reps
RPE 9
4
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 9
6
Decline Crunch (Weighted)
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 9
3
Reverse Hyperextension
2
8-12 reps
RPE 9
4
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 9
6
Decline Crunch (Weighted)
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 9
3
Reverse Hyperextension
2
8-12 reps
RPE 9
4
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 9
6
Decline Crunch (Weighted)
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 9
3
Reverse Hyperextension
2
8-12 reps
RPE 9
4
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 9
6
Decline Crunch (Weighted)
2
15-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2
Pec Deck (Machine)
2
8-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6
Back Extension
2
8-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2
Pec Deck (Machine)
2
8-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6
Back Extension
2
8-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2
Pec Deck (Machine)
2
8-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6
Back Extension
2
8-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2
Pec Deck (Machine)
2
8-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6
Back Extension
2
8-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2
Pec Deck (Machine)
2
8-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6
Back Extension
2
8-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2
Pec Deck (Machine)
2
8-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6
Back Extension
2
8-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2
Pec Deck (Machine)
2
8-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6
Back Extension
2
8-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2
Pec Deck (Machine)
2
8-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6
Back Extension
2
8-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2
Pec Deck (Machine)
2
8-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6
Back Extension
2
8-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2
Pec Deck (Machine)
2
8-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6
Back Extension
2
8-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2
Pec Deck (Machine)
2
8-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6
Back Extension
2
8-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2
Pec Deck (Machine)
2
8-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6
Back Extension
2
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 3
1
Rest1 Set
-
Day 4
1
Rest1 Set
-
Day 5
1
Rest1 Set
-
Day 6
1
Squat (Low Bar)3 Sets
6-8 Reps
@8
2
Leg Press2 Sets
8-12 Reps
@9
3
Reverse Hyperextension2 Sets
8-12 Reps
@9
4
Bulgarian Split Squat (Bodyweight)2 Sets
8-12 Reps
@8
5
Standing Calf Raise2 Sets
10-15 Reps
@9
6
Decline Crunch (Weighted)2 Sets
15-20 Reps
@8
Day 1
1
Jog1 Set
30 mins
@6
Day 2
1
Leg Press2 Sets
8-12 Reps
@9
2
Incline Chest Press (Machine)2 Sets
8-12 Reps
@9
3A
Leg Extension2 Sets
10-12 Reps
@9
3B
Leg Curl2 Sets
10-12 Reps
@9
4A
Underhand Lat Pulldown1 Set
8-12 Reps
@9
4B
Bicep Curl (Cable)1 Set
8-12 Reps
@9
5A
Dip (Weighted)1 Set
6-8 Reps
@9
5B
Tricep Extension (Cable)1 Set
8-12 Reps
@9
Day 7
1
Incline Bench Press (Dumbbell)2 Sets
8-12 Reps
@9
2
Pec Deck (Machine)2 Sets
8-12 Reps
@9
3
Lat Pulldown (Neutral Grip)2 Sets
8-12 Reps
@9
4
Chest Supported Row (Machine)2 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)2 Sets
8-12 Reps
@9
6
Back Extension2 Sets
8-12 Reps
@9